Breathe Better, Feel Better: Why Breathwork Belongs in Your Daily Routine

By Candace Seabolt, SPTA

Everyone experiences stress. Whether it’s school, work, health issues, or just the chaos of daily life, it adds up and the stress can take a toll on our bodies and minds. Sometimes, slowing down and focusing on your breath is the best place to start releasing that built-up stress. Breathwork is a simple, science-backed tool that helps regulate your nervous system, lower anxiety, and support your body’s natural healing process.

You may not even realize how often you hold your breath throughout the day, especially when rushing, multitasking, or feeling overwhelmed. Breathwork helps shift you out of the fight-or-flight mode and into a space where your body can recover and reset.

What’s Happening in Your Body During Breathwork? 

Your breath is directly connected to your autonomic nervous system which is basically the part of your body that controls things like heart rate, digestion, and stress response. Think of your body as a thermostat, it is constantly adjusting to keep you regulated. Breathwork helps “turn down the heat” when stress is too high.

When you take slow, deep breaths, you’re helping activate your parasympathetic nervous system (also called the “rest and digest” mode).

That means: 

• Your heart rate slows down 
• Blood pressure drops 
• Your muscles relax 
• You feel less anxious or on edge

Breathwork can also help improve something called heart rate variability (HRV), which is a key marker for how resilient your body is under stress. A higher HRV usually means your body is adapting well and recovering faster which is great news if you’re dealing with chronic stress, injury recovery, or just trying to take better care of yourself overall.

Breathwork and Anxiety: Why It Works When You Feel Overwhelmed 

If you’ve ever felt your thoughts racing, your chest tightening, or that you just can’t seem to relax, your nervous system may be stuck in fight-or-flight mode. In these moments, breathwork can be extremely beneficial. By slowing your breath, you’re signaling your brain that you’re safe. Studies have shown that consistent breathwork can help reduce symptoms of anxiety by calming the body’s stress response and improving emotional regulation over time.

One research review in Scientific Reports found that people who practiced breathwork regularly reported lower anxiety levels, better sleep, and improved mood. Building a regular breathwork routine, even just a few minutes a day, can help you feel more grounded, focused, and less overwhelmed throughout your daily life.

Easy Breathwork Techniques to Try 

Not sure where to start?

Here are a few simple breathwork techniques you can try today, even if you only have five minutes: 

• Box Breathing: Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4.  Repeat for a few rounds. Great for focus and calming nerves before a big day or meeting.
• Cyclic Sighing: Inhale deeply through your nose, then take a second quick inhale before slowly exhaling out through your mouth.Try this for 5 minutes when you're feeling anxious or overwhelmed.
• Belly Breathing (Diaphragmatic Breathing): Sit or lie down with one hand on your chest and one on your belly. Take a slow breath in through your nose and let your belly rise. Exhale slowly through your mouth. Try to keep your chest still and let your breath fill your lower lungs. Super helpful for reducing physical tension and slowing your mind.

When performing breathwork, make sure you’re not relying too much on your neck and shoulder muscles; those “accessory muscles” can cause extra tension when overused. If you notice your chest or shoulders rising a lot, try to slow down and guide the breath into your lower belly. Placing one hand on your belly and another on your chest can help you become more aware of where your breath is going, making it easier to shift into diaphragmatic breathing.

When to Use Breathwork 

You don’t need a perfect schedule to start using breathwork. It’s something you can add into your day whenever it fits. The more you use it, the more natural it becomes.

• First thing in the morning to set the tone: Starting your day with a few slow, deep breaths can help you feel more centered and less rushed. Even just one minute of intentional breathing can shift your mindset before the demands of the day take over.
• During stressful moments: Breathwork is a great tool to ground yourself when things feel chaotic or overwhelming. Whether you’re stuck in traffic, feeling anxious before a presentation, or navigating conflict, it can help you stay present and calm.
• Right before or after a workout: Using breathwork as part of your warm-up can help activate your core and focus your mind. After a workout, it supports your body’s recovery by lowering your heart rate and transitioning you back into a relaxed state.
• At night to help you wind down: Slowing your breath before bed tells your nervous system it’s safe to rest. Breathwork can be especially helpful if your mind races at night or you have trouble falling asleep.

Even just five intentional breaths can make a noticeable difference. The key is showing up for yourself regularly breath by breath.

Tips to Stay Consistent

Like any habit, the key to getting the most out of breathwork is consistency. It doesn’t need to be perfect, but showing up for just a few minutes each day can make a big difference over time.

• Pair it with something you already do. Attach breathwork to a daily habit like brushing your teeth, making your morning coffee, or turning off your alarm. The more automatic it feels, the easier it is to maintain.
  

• Use a visual or physical reminder.  Sticky notes, lock screen reminders, or even placing a small object like a stone or bracelet where you’ll see it can gently prompt you to pause and breathe.

• Start small. If 5 minutes feels too long, try just one minute of slow, intentional breathing. It still counts.

• Track it. Using a calendar, habit-tracking app, or journal can help you stay motivated by seeing your streaks or progress add up.

• Make it yours. Try different techniques and times of day until you find what works best for you. The goal isn’t perfection—it’s creating space to reconnect with your body and calm your system, even if just for a few breaths.

References: 

1. Fincham, G. W., et al. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomized-controlled trials. Scientific Reports, 13(1). 
2. Balban, Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100892. 
3. Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.